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Saturday, 11/8/2014 WOD

“Whoever is happy will make others happy too.” – Anne Frank Warm up: CFTE Dynamic Stretches “Junkyard Dog” WOD Review Conditioning: Partner WOD The team must complete the total amount of reps for each movement before moving on. Both Athletes must work at the same time. If one Athlete stops to rest, the other must […]

Friday, 11/7/2014 WOD

“Do not follow where the path may lead. Go instead where there is no path and leave a trail.” -Harold R. McAlindon Warm up: CFTE Dynamic Stretches Shoulder Mobility with Dowel 3 Rounds: 10 Overhead Squats with Dowel 10 Sit-ups Skill: Overhead Squat Conditioning: 21-15-9 Overhead Squats 75lbs/45lbs Toes to Bar Supermans

Thursday, 11/6/2014 WOD

“Every great dream begins with a dreamer. Always remember, you have within you, the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman Warm up:  CFTE Dynamic Stretches Coaches Call Out: 4 Minutes Jumping Jacks High Knees Butt Kickers Hot Feet WOD Review/Set up Conditioning: “Tabata” Station […]

Wednesday, 11/5/2014 WOD

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” -Frank Loyd Wright Warm up:  CFTE Dynamic Stretches 5 Minutes to Practice Double-Unders Strength: 3x3x3x3x3 Push Press Take 15 Minutes to Establish a Heavy Set of 3 Push Presses with Proper Form Cue: “DIP” ,”DRIVE” ,”PRESS” Conditioning: 50 […]

Tuesday, 11/4/2014 WOD

“The only way of finding the limits of the possible is by going beyond them into the impossible.” – Arthur C. Clarke Warm up: CFTE Dynamic Stretches Agility Ladder Skill: Pistol Squat Conditioning: 20 Minute AMRAP: 5 Pistol Squats (Right Leg) 5 Pistol Squats (Left Leg) 10 Kettlebell Swings 24kgs/16kgs 20 Russian Twists 24kgs/16kgs Scaling Options: […]

Personal Records (PR’s) for October!

Congratulations to all our CFTE Athletes for reaching their PR’s for the Month of September! Marcela H – 195lbs Back Squat (2) 3 Rep Max Rob C – 305lbs Back Squat 1 Rep Max Rob B – 405lbs Back Squat 1 Rep Max Rob B – 1st Bar Muscle up Marie U – “Angie” in […]

CFTE Athlete of the Month!

Congratulations to Marcela Hernandez as she is CFTE’s Athlete of the Month for October! Hear from Marcela in her own word: “Joining CFTE was one of the best decisions I’ve ever made. At first I thought ok let me just purchase this crossfit deal and get a good workout for a month. But just after […]

November is Gratitude Month!

November is gratitude month! What would it be like if you were grateful for every condition and circumstance in life, no matter how imperfect you imagine it to be?  How would it make you feel?  Here is an exercise you can do to practice the Power of Gratitude: While driving to work, to CFTE, or anywhere, focus […]

Monday, 11/3/2014 WOD

“You may have made some mistakes, and you may not be where you want to be, but that has nothing to do with your future.” -Zig Ziglar Warm up: CFTE Dynamic Stretches 2 Rounds: 10 Ring Rows 10 Tuck Jumps 10 Air Squats Skill: Ring Muscle up/Bar Muscle up Spend 15 Minutes on Muscle up Progression […]